Recommended daily amount of vitamins and special needs
The human body needs a balanced diet that provides it with the different essential nutrients it needs to function correctly, in the correct proportions.
The vitamins They are micronutrients that we find in very small amounts in natural foods of both vegetable and animal origin, and they become in fact the vital nutrients of a healthy diet and good health.
Hence, it is essential to follow a diet as balanced as possible, because it is the best way to provide our bodies with the different vitamins we need each day.
Recommended daily amount of vitamins
Vitamin A
It is a fat-soluble vitamin that is stored in the liver. Helps maintain the health of the skin, bones and teeth, is necessary for the formation of an eye pigment that intervenes in night vision and is suitable for the development of the fetus in the womb.
Age | (UI / day) | ||
0-12 months | 1.167 | ||
1-6 years | 1.333 | ||
7-10 years | 1.667 | ||
11 + years (woman) | 2.000 | ||
11-14 years (man) | 2.000 | ||
15 + years (man) | 2.333 | ||
Pregnancy | 2.333 | ||
Lactation | 3.167 |
Group B vitamins
They are water-soluble vitamins that must be consumed daily. Among other aspects are essential vitamins for the proper functioning of our nervous system, among others.
Vitamin B1 (thiamine)
Age | (mg / day) | ||
0-9 months | 0,2 | ||
10-12 months | 0,3 | ||
1-3 years | 0,5 | ||
4-10 years | 0,7 | ||
11-14 years (women) | 0,7 | ||
11-14 years (men) | 1 | ||
15-18 years (men) | 1,1 | ||
15 + years (women) | 0,8 | ||
19-50 years (men) | 1 | ||
50 + years (men) | 0,9 | ||
Pregnancy | 0,9 | ||
Lactation | 1 |
Vitamin B2 (riboflavin)
Age | (mg / day) | ||
0-12 months | 0,4 | ||
1-3 years | 0,6 | ||
4-6 years | 0,8 | ||
7-10 years | 1 | ||
11-14 years (men) | 1,2 | ||
11 + years (women) | 1,1 | ||
15 + years (men) | 1,3 | ||
Pregnancy | 1,4 | ||
Lactation | 1,6 |
Vitamin B3 (niacin)
Age | (mg / day) | ||
0-6 months | 3 | ||
7-9 months | 4 | ||
10-12 months | 5 | ||
1-3 years | 8 | ||
4-6 years | 11 | ||
7-10 years | 12 | ||
11-14 years (women) | 12 | ||
11-14 years (men) | 15 | ||
15-18 years (women) | 14 | ||
15-18 years (men) | 18 | ||
19-50 years (women) | 13 | ||
19-50 years (men) | 17 | ||
50 + years (women) | 12 | ||
50 + years (men) | 16 | ||
Lactation | 15 |
Vitamin B5 (pantothenic acid)
Age | (mg / day) | ||
0-6 months | 1,7 | ||
7-12 months | 1,9 | ||
4-8 years | 3 | ||
9-13 years (men and women) | 4 | ||
14-18 years (men and women) | 4 | ||
+18 years old (men and women) | 5 | ||
Pregnancy | 6 | ||
Lactation | 7 |
Vitamin B6 (pyridoxine)
Age | (mg / day) | ||
0-6 months | 0,2 | ||
7-9 months | 0,3 | ||
10-12 months | 0,4 | ||
1-3 years | 0,7 | ||
4-6 years | 0,9 | ||
7-10 years | 1 | ||
11-14 years (men) | 1,2 | ||
11 + years (women) | 1 | ||
15-18 years (men) | 1,5 | ||
19 + years (men) | 1,4 |
Vitamin B12 (cobalamin)
Age | (mg / day) | ||
0-6 months | 0,3 | ||
7-12 months | 0,4 | ||
1-3 years | 0,5 | ||
4-6 years | 0,8 | ||
7-10 years | 1 | ||
11-14 years | 1,2 | ||
15 + years | 1,5 | ||
Lactation | 2 |
Folic acid
Age | (pg / day) | ||
0-12 months | 50 | ||
1-3 years | 70 | ||
4-6 years | 100 | ||
7-10 years | 150 | ||
11 years | 200 | ||
Pregnancy | 300 | ||
Lactation | 260 |
Vitamin C
Known by the name of ascorbic acid, it intervenes in a great diversity of biological processes, helps the immune system to function properly, accelerates the regeneration of wounds and helps the body absorb iron.
Age | (mg / day) | ||
0-12 months | 25 | ||
1-10 years | 30 | ||
11-14 years | 35 | ||
15 + years | 40 | ||
Pregnancy | 50 | ||
Lactation | 70 |
Vitamin D
It is a vitamin that helps in the development of bones, besides being essential for the development of strong and healthy teeth.
Age | (UI / day) | ||
0-6 months | 340 | ||
7 months-3 years | 280 | ||
Pregnancy | 400 |
Vitamin E
It is an antioxidant vitamin, which provides energy, helps in the regeneration of tissues, prevents thrombosis, is anticoagulant and helps the nervous system to function correctly.
Age | (mg / day) | ||
0-6 months | 4 | ||
7-12 months | 5 | ||
1-3 years | 6 | ||
4-8 years | 7 | ||
9-13 years (men) | 11 | ||
9-13 years (women) | 15 | ||
14-18 years (men) | 11 | ||
14-18 years (women) | 15 | ||
Pregnancy | 15 | ||
Lactation | 19 |
How much of vitamins should be taken?
Relating to how many vitamins should we take?, the truth is that each of them has a specific recommendation regarding the recommended daily amounts, as we have seen throughout this note.
This amount is adjusted to certain characteristics such as, among other things, sex, age and certain situations, such as pregnancy or breastfeeding.
It is therefore essential to follow a complete, balanced and as varied as possible, because although in many cases only a small amount of vitamins is necessary to meet the recommended daily amount, if our diet is not balanced, certain deficits will probably occur. with the consequence that it will have in our organism.
On the other hand, we must not forget that some vitamins tend to be very sensitive to both the environmental conditions and the chosen cooking method, being able to be destroyed or inactivated very easily.
Therefore, it is advisable not only to meet the daily recommended amounts for each vitamin, but also what conditions (environmental, cooking ...) can influence whether they are affected or not.
Special needs of vitamins
Although it is best to opt for a healthy diet and as balanced as possible as a way to ensure that we provide our bodies with the different vitamins it provides, it is always useful to know the Recommended daily amount of vitamins (CDR) that we need.
However, there are certain specific situations in which they are needed special needs of vitamins. We analyze below the most common and usual:
- Pregnancy: highlights folic acid, a nutrient that prevents possible defects in the spinal cord. In addition, it is essential for the development of the baby.
- Women taking contraceptive pills: Taking this type of medication in the long term can cause the woman to suffer deficiencies of vitamin C, B2 and B6.
- People who follow a strict vegetarian diet: they can suffer vitamin B12 deficiency, which we find especially in foods of animal origin.
- Smokers: they can suffer a deficiency in vitamin C, since the smoke tends to destroy it.
- Alcohol drinkers: the correct contribution of B vitamins and vitamin C, which prevents liver diseases, is essential.
- People with little contact with sunlight: they suffer a deficit in vitamin D, which is mainly provided by the sun.
- Over 65 years: they usually suffer a deficit in vitamins of group B, since their diet tends to be more deficient, and also their organism absorbs them worse.
